Elite Fitness Training

1. Long-Term Athlete Development (LTAD) Training Focus (Ages 12+)

      We focus on holistic growth using science-backed techniques in:

• Speed and Agility

  • Sprint drills to boost quick singles and fielding efficiency.

  • Agility ladders, cone drills, and reaction tests for sharp movement.

  • Broad jump.

• Endurance

  • High-intensity interval training (HIIT) to match cricket's unique energy demands.

  • Rest-to-work ratio balancing to sustain long-format match endurance.

• Flexibility & Mobility

  • Full-body dynamic warm-ups and post-session cool-downs.

  • Hip openers, resistance band mobility, and shoulder rolls for range and resilience.

• Core Stability

  • Planks, bridges, and rotational strength work for batting posture and bowling control.

  • Introduced in circuits to reinforce balance and coordination.

• Cricket-Specific Drills

  • Functional drills combine fielding agility, catching accuracy, and throwing strength.

  • Bowling with resistance bands and target-based batting drills.

2. Energy System Development for Cricketers
      An advanced sprint protocol to develop energy systems:

• 1x 17.7 meters sprint, rest 5 seconds

• 2x 17.7 meters sprint, rest 10 seconds

• 3x 17.7 meters sprint, rest 15 seconds

• Repeat the sequence for 3 minutes